Comparing Nutrients in 7 ounces Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt VS Frozen Crinkle Cut French Fried Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt	12%	4%	84%
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%

Macro Nutrients

	Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	3.42% 99kcal	10% 290kcal	2900kcal per day for Men 19-50 years
Fat	0.43% 0.42g	10.2% 9.9g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.065g	7.75% 2.48g	32g per day for Men 19-50 years
Omega 3	1.5% 0.024g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.2g	2.97% 0.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.3% 21g	36.6% 47.5g	130g per day for Men 19-50 years
Sugars	0.082% 0.06g	0.57% 0.42g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	0% 0g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	% 0.14g	g per day for Men 19-50 years
Sucrose	NA	% 0.28g	g per day for Men 19-50 years
Fiber	2.6% 0.99g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	5.17% 2.9g	8.3% 4.64g	56g per day for Men 19-50 years

Vitamins

	Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.6% 0.14mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.27% 0.056mg	5.65% 0.073mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.26% 1.16mg	26.5% 4.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.86% 0.14mg	17.8% 0.89mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.3% 0.03mg	30% 0.39mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	8.43% 33.7μg	15.4% 61.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	17% 15.3mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.26% 0.04mg	1.32% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.17% 0.2μg	3.47% 4.17μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	17.7% 177mg	2.58% 25.8mg	1000mg per day for Men 19-50 years
Copper	9.04% 0.081mg	17% 0.15mg	0.9mg per day for Men 19-50 years
Fluoride	4.7% 188μg	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	99% 7.9mg	15.4% 1.23mg	8mg per day for Men 19-50 years
Magnesium	2.36% 9.92mg	9.92% 41.7mg	420mg per day for Men 19-50 years
Manganese	0.086% 0.002mg	13.5% 0.31mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	4.54% 31.8mg	23% 161mg	700mg per day for Men 19-50 years
Potassium	0.99% 33.7mg	22% 754mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	17% 256mg	46% 693mg	1500mg per day for Men 19-50 years
Zinc	2.35% 0.26mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	4.67% 173g	3.6% 133g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt VS Frozen Crinkle Cut French Fried Potatoes with Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt versus 7 oz of Frozen Crinkle Cut French Fried Potatoes with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• 7 oz of Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 1.5 times more Vitamin B1, 1.3 times more Vitamin B2, 3.7 times more Vitamin B3, 6.2 times more Vitamin B5, 13.1 times more Vitamin B6, 1.8 times more Vitamin B9 and more Vitamin C than Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt.
• 7 ounces of Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt have insufficient amounts of Vitamin B5, Vitamin B6 and Vitamin C
• Both Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• 7 ounces of Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt have 6.8 times more Calcium, 6.4 times more Iron, 5.6 times more Selenium and 1.3 times more Water than Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 7 oz of Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 1.9 times more Copper, 4.2 times more Magnesium, 157 times more Manganese, 5.1 times more Phosphorus, 22.4 times more Potassium, 2.7 times more Sodium and 2.6 times more Zinc than Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt.
• 7 ounces of Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt lack sufficient amounts of Magnesium, Manganese, Potassium and Zinc
• 7 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 2.9 times more Energy, 23.8 times more Fat, 37.8 times more Saturated Fat, 2.2 times more Carbohydrate, 4 times more Fiber and 1.6 times more Protein than Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt.
• 7 ounces of Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt provide inadequate amounts of Energy and Fiber
• Both Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.